Back Squat


Today's squats are high bar position.

Post loads to comments.

Superman Planks/KB Swings
Supermans/KB Cross Chops
Accessory Work
Broad Jumps, 5 attempts

Ye olde white board

On Coaching, Part 1 CrossFit Virtuosity
Can a Toddler have an Eating Disorder? BBC


Rest Day

Sal goes Chest To Bar

Dinner and a Movie - SBK style
 As some of you know, the documentary Food Inc is opening soon at Film Forum. The film "reveals surprising—and often shocking truths—about what we eat, how it's produced, who we have become as a nation and where we are going from here." For those of you familiar with Michael Pollan, this is basically Omnivore's Dilemma plus. It has been getting great advanced reviews.

For our next food/nutrition experience, we'll see the film and then have a paleo(ish) potluck at Margie's new digs, co-hosted by Malcolm and Laurel. The added twist on the potluck is that everything must be locally sourced - detailed rules to follow. The potluck will take place on Saturday, June 20th at 6pm.

Please email Margie(AT) ASAP to indicate whether you prefer to see a late afteroon/early evening showing on Sunday, June 14 or an evening showing on Tuesday, June 16.


WOD 6.4.09

Complete 7 Rounds of
:20 Deadlift, 225lbs
:40 Rest
:20 Burpees
:40 Rest

Todays WOD is a modified version of a CF Football WOD.  If 225 is too much for you to
Deadlift, divide your 1RM by 1.4 to scale.

Post reps completed to comments

compare to 4.23.09

Accessory Work
Chest Stretch
Dumbbell Strict Press, 3x5

George and Lisa get their stretch on

Is anyone interested in afternoon classes? If so what times are ideal for you?

Westside Barbell Gym Tour Hardcore Strength Coach
How to Fight
How to Workout at Home


Mid Hang Power Clean


Post loads to comments.
compare to 1.16.09

Accessory Work
Technique Couplet
Double Under Practice
Ring Support Practice

An army of CrossFitters

We're starting a new MEBB strength cycle today.  We'll be rotating Mid Hang Power Cleans, High Bar Back Squats and Bench presses over the next three weeks as well as some skill work and Posterior Chain moves. Some of you may remember the TREMENDOUS gains people were making at the beginning of the year when we did an "Effort CrossFit" cycle. Check out the calendar for more info!

The Relaxation Response


Rest Day

Laurel and Aiden enjoy a beautiful afternoon in Brooklyn

What fitness related websites do you check regularly?

What is CrossFit? CF Seattle
Maxfit USA




Post loads to comments
compare to 3.08.09

Accessory Work
Group Foam Roll

Congratulations to everyone who participated in our Annual Memorial Day Murph! (Belated edition)

Today is June's first Foundations class. Good luck to all our new athletes over the next 4 weeks!!

CrossFit Olympic Lifting Certification at CrossFit Black and Gold, Dec. 9 (hasn't gone main site yet)
Gillie Beans on the Affiliate Blog



1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

For Time. Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or
body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body
Armor.' From here on it will be referred to as 'Murph' in honor of the
focused warrior and great American who wanted nothing more in life than
to serve this great country and the beautiful people who make it what
it is.

Post time to comments.
compare to 5.26.09

Hooray Running!